My First Born, Anna Katharine Marries Jackson Forster

Watch this beautiful highlight video to see the culmination of a year of planning and 7 years of dating. I love that Anna Katharine and Jackson are high school sweethearts! Looks like our first born is following in mom and dad’s footsteps 🙂

Be sure to click full screen and unmute the sound. You are sure to love this video. It was a perfect day.

What Is So Special About Bone Broth?

What in the world is Bone Broth, and why do I recommend it to so many patients as well as people who simply want the fastest way to improve their health?Bone broth is one of the healthiest foods you can add to your diet. It’s packed full of protein, amino acids, collagen, glutamine and other GAGs (a key group of amino acids).

Bone broth’s nutritional makeup is the reason it’s the cornerstone of the Paleo, Ketogenic, and AIP diets, as well as many other nutritional programs specifically formulated to heal digestive issues and leaky gut. I’ve personally used it for fat loss and accelerated healing of my ACL rupture both before and after surgery.

Bone Broth Benefits

Inhibits infection and reduces inflammation

Promotes a wall functioning immune system

Protects you from pathogenic organisms, environmental toxins, and cancerous growths.

Supports your adrenals, bones and teeth

Full of minerals like calcium, phosphorous, magnesium, and potassium

Heals and seals the gut lining

Enhances digestion

Ready bioavailable source of minerals and nutrients

Cools inflammation and eases joint pains

Promotes healthy skin and hair growth (YES, it reduces wrinkles)

High in amino acids like arginine, glycine, glutamine and proline

Collagen-rich, which promotes the health of joints, tendons, ligaments, and skin

What is In Both Broth That Makes us Heal?

Bone broth can be a therapeutic food for gut healing because of the many minerals, vitamins, and easily assimilated amino acids that are leached from the vegetables, herbs, and the bones of healthy, pastured animals.

The common thought behind bone broth for many years was that it was simply high in calcium (among other minerals), which builds and maintains bones and teeth, supports muscle contraction, heart health, hormone production, and nervous system support.(1,2)

We now know that bone broth isn’t as high in calcium as we once suspected, but it does have significant amounts of essential amino acids, most notably glycine and proline. These two aminos are key components of connective tissue, from the cartilage that makes up our joints to the components that hold the cells of our organs and muscles together, among other things.

These and other amino acids are critical components of healing the microscopic damage done to tissues in our bodies over time, which is why so many practitioners tout bone broth as a “healing” tonic.

Leaky gut and systemic inflammation are closely associated with autoimmune conditions across the board. And it’s well known that protein deficiency suppresses the immune response and increases susceptibility to infection.(4) So, there are a couple of reasons your “in the know” health practitioner might recommend a high quality bone broth:

1. High levels of dietary glycine may help with modulating the immune system and reducing inflammation, which helps you to heal from infection and/or disease.(3)

2. Glycine plays an important role in digestive health by helping to regulate the synthesis of bile salts and the secretion of gastric acid.(5)

3. Glycine is involved in the production of glutathione, one of the body’s most important antioxidants that helps to reduce oxidative stress.(6)

Bone Broth is NOT New!

Although bone broth is catching on in the mainstream and celebrities are clamoring to it because of it’s skin rejuvenating effects, bone broth is far from new. In fact, it’s considered ancient nutrition, and it’s why we consider so many soups and broths today healthy items, especially when we’re sick. Our genetics love this!

In Chinese medicine, whose origins date back over 2,500 years, bone broth is used to support digestive health, as a blood builder, and to strengthen the kidneys. Then, beginning in 12th century Egypt, physician Moses Maimonides was known to prescribe chicken soup as a medicinal remedy for colds and asthma. However, our soups and broths today are merely canned water with sodium and some flavoring and preservatives. Far from healthy.

Fortunately, you can now either make your own with a simple recipe BELOW, or you can have it shipped to you in powder or liquid form. You want to make sure it is sourced from pastured or grass-fed animals.

Where to Get Bone Broth: (these are my two sources)

1. These are packets that are convenient and the taste is good to most people: GO HERE

Cut onion, carrots, celery and leek into chunks and add to a crockpot with the bones.

Add smashed garlic and apple cider vinegar.

Fill the crock pot to the brim with filtered water.

Cook broth anywhere from 24-48 hours on “low” in the crockpot (If working on a stovetop, you’ll want to keep it on a very low simmer, covered, for the same amount of time. If you don’t feel comfortable leaving the stove on at night, turn it to the very lowest setting, then turn it back up in the morning.)

When you have about 2 hours left, add herbs/spices and make sure they’re covered with liquid. After the allotted time, turn the heat off and let the broth cool down until it’s safe to handle. Strain the liquid into a large bowl and discard all solids. From here, you can transfer your broth into smaller containers and fridge or freeze. Keep bone broth for up to one week in the fridge or freeze for up to six months.

My Favorite Chicken Bone Broth Recipe

I love this one because it tastes great, and it has the fastest cooking time.

It takes 15 minutes basically to prepare then 4-6 hours to cook. I usually do the full 6. You need a large stockpot or slow cooker (crockpot). This recipe will make a full gallon of broth. I get all my chicken parts from US Wellness Meats.

Ingredients:

3 or more pounds of raw chicken bones/carcasses from 3-4 chickens

6-8 chicken feet or 1 pig’s foot (will not affect taste)

1 whole chicken, 4-6 legs, thighs, or wings – I do the legs due to more cartilage

1/4-1/2 cup apple cider vinegar depending on pot size

Purified water to just cover the bones and meat in the pot

2-4 carrots cleaned and chopped

3-4 ribs organic celery chopped

1 onion, cut in large chunks (I use white onion)

3-4 whole garlic cloves

2 tsp peppercorns

1 bunch parsley

Place bones and meat in the cooker. Add the vinegar and just enough purified water to cover all by 1 inch. Cover the pot.

Bring water to a simmer (medium heat) and in about 2 hours skim the film off the top of the broth using a spoon.

Add the carrots, celery, onion, garlic and peppercorns and decrease the heat to low – broth should barely simmer.

Cook for at least 4-6 hours (I do 6 to make sure all cartilage dissolves), and add water as needed to keep bones covered – watch because this will happen.

Add the parsley in the last hour.

When done, remove from the heat, remove the bones and meat with tongs or a good spoon (Keep the meat for later!)

Pour broth through a fine mesh strainer and discard the solids

Let the broth cool and then refrigerate within 1 hour.

If you desire, you can skim off the fat (unless you are on a ketogenic diet) as it chills.

When chilled, the broth should be fairly gelatinous. It’s good for 5 days in the fridge and 3-4 months in your freezer.

If you really want to dive deep into fixing your nutrition, I highly recommend Deep Nutrition by Catharine Shanahan, MD.

I Have a Secret about Weight Loss

I’m getting a lot of “you’ve lost weight” and “you look younger” comments now that I made some changes and I dropped from 187 to 170. I’m a 5’7″ 49 year old guy so 5 pounds is a lot and it will mess with you, especially if you put your fat in the belly area (dangerous!). How did I do it? I do have a secret ingredient, so stick with me as I explain – you need to know some things first. If I just blurt it out, then it’s like giving a 5th grader information that’s meant for a 12th grader. You’ll quickly dismiss it or judge it incorrectly.

Moreover, it’s not just the secret ingredient that helped my weight loss, it’s how I used it.

All weight loss methods work to an extent but you know by now that everyone gains it back for the most part. Even those who’ve have the weight loss surgeries gain their weight back.

My first trick: figure out where you want to be and set a goal (weight, body fat, clothing size, etc.). Give yourself time as rapid weight loss rarely works (although I did drop 15 pounds in 21 days!). As a 49 year old, I’m setting a goal to be in the best shape of my life by the time I’m 50. I honestly don’t like to weigh and measure myself in any way, but that which can be measured can be managed. I have a wife, kids, and a lot of patients that depend on me to be around for a long time – the extra weight had to go.

My personal health and fitness goals:

Body weight 165

Body fat 15%

Ability to do a press to handstand

Ability to do a muscle up

Wear medium shirts, fitted shirts, and size 30-31 pants comfortably.

(these are subject to change as I progress along – that’s normal.)

Why these goals? They cover both health and fitness which are 2 different things entirely. Health is not well defined and fitness is wide open to interpretation, so I wanted to make sure my body is physically strong (no one ever comes into my clinic complaining about being too strong) and slender – no unnecessary storage or fat. Extra fat can cause all sorts of problems as you know, so I want a normal amount of fat. Shredding all of it off is not necessarily healthy – that’s for show! A normal amount of body fat is healthy and it will allow your body to look it’s absolute best.

If you achieve those above goals, your body will more than likely look much like a gymnast. No too muscled up and not too skinny…just right. A good reference I believe is the Statue of David, but I’ll allow a little more body fat as David looks pretty young. You should have very good energy as well.

80% of weight comes from your diet…what you eat or don’t eat. 20% of your weight is due to your activity level

This is why so many who try to just exercise more fail. Exercise is a very inefficient way to lose weight! You’ll get better at exercising but your pounds will just sit there laughing at you. Have you ever noticed how many runners, weight lifters, and walkers stay really overweight despite their efforts?

Yes, I am a physical therapist, and I DO endorse exercise! But, let’s be honest, if your goal is weight loss/fat loss, then exercise is a small part of the prescription.

You CANNOT out exercise a bad diet

Ok, so what diet should you use?

My wife will readily tell you that I annoy her completely when I start harping about eating like a human – she’ll buy all the grainy sugary floury stuff and tell my that I don’t have to eat it. She and the kids can eat that stuff with no ill effects. I eat it, and I blow up pretty quick (or I used to).

Of course I keep up with the diet industry as best I can so I can counsel my patients. There is no 1 hit wonder diet. Everyone is different beginning with their mindset and then their physiology and genetics.

The more complex and involved a diet approach is, the more destined you are to fail attempting it. Diets should be simple as God designed us in a way to eat some fairly simple things. The more we refine it, process it, and alter it, the more it will cause us problems. We are designed to eat mostly protein, fat, veggies, and some fruits and nuts/seeds. Foods that are dairy-based, sugary, or made with corn or flour are not foods our bodies love.

Our genetics are the same as when we were hunter-gatherers, so outside of the basics mentioned above, our bodies have to really work to handle all the unrecognizable substances we put in them! Never have we had so many artificial substances, sugar, and foods that convert to sugar so readily available. We used to have to work to get our food, and it did not consist of much of what we ingest today. Just look at any movie from the 70’s and earlier…not many overweight folks. We blew up starting in the 80’s as obesity rates doubled. Mississippi has been in the lead for the greater part of the last 3 decades. The point I’m making is that our environment is so different and our bodies are acclimating to it! We now have to put forth a great effort to eat like we’re designed to.

So what diet should you use? Here are some diets that help us return to some basics that are similar to the way our ancestors ate.

Any Paleolithic Diet: the paleo approach is not just about eating meat. It’s a very human way to eat. I recommend the book “Practical Paleo.” It has all the info you need plus meal plans if you’re into that. I just like the do’s, don’ts, and the principles.

The Mediterranean Diet: this is one of the most studied and recommended diets across the nutritional and medical communities. It’s a fairly easy method to follow. I don’t use this approach, but I’ve had great success with patients who have.

Ketogenic Diet: these diets keep you in a slight state of ketosis where you burn fat like crazy.

Here is What I Used: Secret No. 1.

The Bone Broth Diet – I love it, and here’s why. It’s easy, simple, it works, and it’s a 21 day program. It’s much like a combination of paleo and ketogenic plus you use a bone broth as a snack and on “mini fast” days. This bone broth that you can buy HERE or make yourself (it will smell your house up – ha!) This bone broth has collagen in it which is a bit of an anti-inflammatory and it is awesome for your joints and your skin. It’s made from an organic grass fed source so it’s the good stuff and has no bad stuff.

I recommend getting the Bone Broth Diet book on Amazon and then either buying the easy to make broth HERE or learn how to make it HERE in a recent article I wrote about bone broth (CLICK HERE to GET the RECIPE). I’ve done both, and the bone broth packets are the way to go for me. They are easy to make and I could put it in my Yeti tumbler and sip it at work, too! The actual diet is simple. Of course there are recipes and meal plans, but I just use the recommended foods and come up with stuff – my family (yes, kids included) love it!

My wife loves the diet, my kids love the diet foods and dishes. The broths are hit and miss. The broth that I make is usually a smash hit. My wife had that first, so she doesn’t really like the broth packets at all! The absolute BEST TASTING and highest rated bone broth is made by Au Bon – Go HERE to Try It Out!

Secret No. 2.

Exogenous Ketones! You may or may not have heard of these, but in a nutshell, you are helping your body rapidly get into a state of nutritional ketosis – fat burning! You are putting in ketones which is a substance your body already makes on a low carb diet. Ketones come from metabolizing fat, and they act as a source of energy, and your body loves them more than glucose! Learn More and Get SOME HERE. (there is a short 4 minute video that gives a great run down on how exogenous ketones will work for you as they do for me. Better focus, energy, and fat loss. Very natural (your body already makes them), and very safe. In the clinic, I’ve been enjoying not only watching people lose fat but also heal better, faster and more complete! Yes, ketones are also anti-inflammatory and help healing occur. They also have a strong anti-carcinogenic effect. They are my secret, but now I’m recommending that most of my patients and clients try it – GO HERE

Secret No. 3.

And this is my favorite secret that is so effective and knocking out belly fat…use GRASS-FED BEEF! It can be hard to find, and I get mine HERE at US Wellness Meats! It costs the same as when you find it at the store, and this stuff is good! I get the ground beef and various steaks HERE. No matter what dietary approach you use, put grass-fed beef into your diet. Grain-fed meat is what 95% of our country eats, and it’s highly inflammatory thus all the bad stories about gout, cancer, leaky gut syndrome, etc. Just get some grass-fed beef which your body will thank you for. If you’re a vegetarian, sorry – keep working hard to fill in the nutritional gaps you’ll have to deal with. I know all the arguments here, and vegetarianism/veganism is more of a lifestyle choice vs a necessity for health. Humans are designed to be omnivores – period. Being a vegetarian for some is great, just not for all. Certain genetic types do well with being a vegetarian, but it does take an effort.

Why is grass-fed beef so good? Basically, it has the ideal omega 3 to 6 ratio that’s good for you. Grain-fed beef is too high with omega 6 and causes inflammation. Grass-fed beef also has a CLA (conjugated linoleic acid) which is a known and proven fat buster. Weight lifters have used this for years in pill form to try and shed those extra fat pounds. Just eat grass-fed beef.

But Wait There’s More! I HAVE A BONUS FOR YOU!

I have been testing a developing a new diet, and it’s called 21 Days ON 15 Pounds OFF. It is to come out very soon now that the tests are done and it works better than expected! How would you like to truly change your health and your body in 3 weeks?

I want you to have this for FREE!It’s only FREE to the first 25 People that fill out this form first. When you click “Submit,” you’ll get a notification by email. Click the book or GO HERE NOW!

Below are references I use to fend off the naysayers to any of my comments ;-). In other words, I’m not just giving you hype, I back it up…

Forgive the absence! I installed some interesting software that allowed my blog to be smashed! It has taken me a while to return, and I finally made it! So, forgive any articles that may not have been recovered … or anything in general that just looks crazy.

Regardless, I’m back, and I look forward to sharing great material with you that can only help. Learn from my mistakes and also my wins!

I have one daughter out college, and now she is heading up my practice marketing. She is engaged and soon to be married. Wow. My son is a junior at MSU, and my youngest is finishing her eighth grade year. Time is flying and it is true that it goes fast regarding your kids so revel in every moment you have with them. I’m lucky to have taken this advice, and I still enjoy grabbing all of them together for outings – skiing trips being my preference.

At this point in time, I’m booming in my practice even though I’m surrounded by chop shop therapy outfits. I’ve aligned myself with the best of the best in the world in both practice and marketing so I can continue to ensure the growth of my company in order to serve our communities with only the best physical therapy services available. It’s sad to see so many people going to other therapy settings getting “traditional therapy” and substandard results – it’s my mission to stop this. Physical Therapy is a powerful method of restoring health and vitality when used at it’s highest levels. Most PT’s simply get their doctorate, get their license then take a job punching a clock. Some even go work for other doctoring professions like physicians. That’s strange in that what other doctoring profession do you know of that gets out of school and goes to work for another doctoring profession. Again – weird.

My friends, when you have an ache, pain, or a physical problem that is keeping you from operating at your best, go to your private practice Physical Therapist. These are your die hard PT’s that love what they do and they had the balls to open their own practice and put their skills to the ultimate test. Only a select few in the US have done this. There are other good therapists out there, but when you go to a therapist who’s livelihood depends on how good his or her results are with each patient, don’t you think that’s the kind of care you deserve? Or, do you want to go to the one who works a job at the local hospital outpatient department, the local PT chain, or the PT that works for the doctor’s group? You do have a choice. And only one choice guarantees you the best chance of getting the absolute best care.

Secret:it all costs the same! No matter how specialized they are, all PT costs about the same! So, it makes sense to seek out the best and go to them. You can go to the PT chain (like Drayer, Encore, Results Physio or the like) and get the typical heat, electrical stimulation, and some exercise….Or you can go to your private practice PT, get a thorough exam that will probably surprise you, get results the very first visit that definitely will surprise you, and you’ll say, “I didn’t know PT could do that.” You might even wonder why your doctor didn’t send you there in the first place! The answer is simple, life is about relationships, and your physician probably has a relationship with the other PT facility…usually financial and possibly familial. If your Physician works for the hospital then he or she may have to refer you to the hospital PT only.

If your Physician has employed his own PT (again, that’s weird, and in some states illegal), then of course, he or she will refer you to their outfit. The selling point is that they have their own PT that’s right here and works closely with the physicians so as to offer the best care. Well, it just doesn’t work that way as PT’s don’t need MD’s in the same building to provide the best care. Sounds good though when they say it. My mom even went for it!

The other special PT’s are the ones that choose to work for private practices because they believe in their vision and mission. In fact most of them run as far as they can from the hospital and corporate PT cultures as they grind you away while they bill the heck out of patients using your PT license. These PT’s love the freedom to practice this amazing science and art, and private practice allows them to do that.

The Best news: we still live in the USA where freedom of choice remains (for now). You can choose to go to your own PT

That brings me to this. You definitely want to have your own PT. You want that PT that you connect with, that you trust, and who you can depend on. They will be keeping your body going for many years through the minor pings to the major pangs. Drugs and surgery are your other choices that generally don’t sound very good. PT is the only profession trained to get your body to get out of pain and get back to living using safe, natural methods that don’t have side-effects that can kill you. And the good PT’s use state of the art methods that work pretty fast and can handle the strangest of conditions.

Just so you know: PT’s that work for my clinic have to pass 4 tests before they get an interview: aptitude, IQ, skills, and personality. Show me any other outfit that does this, and I’ll show you the best PT clinic in that area. Our PT’s are dedicated to the patient and they are passionate about learning more and more everyday. These guys are few and far between, and you’re lucky to find one. When you do, stick with them.

Rant over – as you can tell, I love my profession, and I love what it can do for people who have physical ailments.

Let’s see, since I last wrote, we’ve recovered from the tornado basically. We still have too many storage units with damaged stuff in them. I think it’s emotionally hard to go back into them and take action. I’ve jumped back into practice full time to build it to where it needs to be and to make it the #1 most sought after PT clinic to attend and to work for. We’ve had a great year – an amazing year, even though a chain PT (corporate PT) clinic came to our little small town. I learned how to not lose anymore of my hard earned money on investments (ha!), my inlaws are soon to move into town which is a good thing as it’s that time, and we’re about to have our 2nd Christmas in our rebuilt home – blessed.

This footage was shot in one day. We had a huge number of thunderstorms come and go. Flood warnings were also blaring non-stop.

I live on a high point in our neighborhood, and we just moved back into my house after rebuilding it since April 28, 2014. It has taken over a year to recover from a record setting F4 tornado that took 600 homes and 10 lives in our town numbering 6000. For the full story (pics and video), be sure to Go HERE.

The landscape is completely different and the storm paths have definitely changed. I actually love stormy weather and mother nature fascinates me, but I have a new respect for her wild destructive power. When storm clouds approach, my appreciation remains but with added caution.

I by no means am a pro at videography or photography, but I love capturing beauty and it’s faster than trying to draw or paint it – ha!

I hope you enjoyed the short video, and I look forward to your comments and questions – hit me below!

Tips on Shooting Time Lapse:

I use the Panasonic AG HVX200 video camera with an FS100 drive attached to it. It makes it so easy by simply setting your time lapse using the drive. Here is a bonus video 🙂

The Sitting Solution www.sittingsolution.com Exercise Content: lumbar rotations – 5:01 prone on elbows – 6:47 pressups – 8:11 figure 4 stretch – 9:40 hip flexor stretch edge of bed – 11:34 hip flexor stretch half kneeling – 13:16 bridge: 14:40 banded bridge: 16:28 hard style plank: 17:45 bird dog: 20:14 Hi there, It’s Chad & Brenda Walding with The Sitting Solution. We’re so glad you’re here with us today on our mission to to raise awareness about the sitting problem. Our goal is to inspire you to take action and give you the practical tools to do so. The underlying message here is that you must take an active role in your own health. The Sitting Solution is the ultimate guide to resolving your pain, restoring your posture and fixing your sitting problem. We want to help you become more aware of how and why chronic sitting is undermining your health so you can eliminate this potentially dangerous blind spot. Most people “don’t know that they don’t know” that frequent sitting is a problem. They are experiencing pain and suffering but don’t understand why. If you understand the implications of chronic sitting on your health, you will be more motivated to make a change. Click this link for our FREE REPORT which covers the science behind that deleterious effects of sitting as well as some helpful tips to get you moving in the right direction: lxnhealth.com/ssyoutube Need resistance bands? lxnhealth.com/w We hope you found this video helpful and if you’re looking for more solutions to your sitting problem please visit our website here: www.sittingsolution.com PS — Use this link to share this video on Facebook with your friends! http://youtu.be/bhaTRxwEv2M Get up. Stand up. Move. Chad Walding DPT, OPT L1, RKC Brenda Walding DPT, FDN

Over 1 year later, after April 28, 2014 when an F4 changed our lives, we’re still putting things back together. We’re also discovering that glass shards and debris tend to find the most unique places to hide!

Regardless, another step forward was made this week as I got my damaged Ninja all fixed up. I decided to take it out with my GoPro Hero3 (helmet mount) and do a quick update video on the tornado damage in my immediate area: Richardson Rd., Henry Moore St., Wood St., McCullough Rd., and Hwy 14/E. Main St.

Take a ride with me as we survey the changes since “the storm” as we call it. Many houses are simply gone, a lot of us are rebuilding, and yes – we’re not done! We have about a month until we plan to be back in our house still being repaired.

Rise and shine it’s a new day and I’m wide awake and excited to share today is the launch of my BYOB video series! For the next several weeks, I’ll be sharing weekly videos + blog posts on strategies and tips for anyone who is trying to figure out how to BE YOUR OWN BOSS! I started my blog 4 years ago and never thought it would become a career in the digital space.

Fave Perks of Being Your Own Boss:
– You are the BOSS!
– You make the rules!
– You don’t have to report to anyone.
– You get to create a vision that is yours.
– You make your schedule!

This first video is an intro to the series. You are going to learn a little bit about the series, a background story on how I got started blogging and fun little facts you may or may not know about the business.

As many of you know, I’ve been blogging longer than Youtubing so in the video I refer to the term “blogging” a lot. Generally I speaking about blogging but as the series goes on I will dive deeper into the digital world outside of blogging. Just an FYI.. 😉

Be sure to check out the #1 Profitable Blogging Platform HERE! Build a profitable business in 21 days or less!